Also known as: hands-behind-head squat, hands behind head squat, arms-behind-head squat, bodyweight hands behind head squat

What is Prisoner Squat?

Prisoner Squat is a bodyweight squat variation performed with hands behind the head that targets quadriceps, glutes, hamstrings and calves. It is an easy-level exercise ideal for beginners to develop squat mechanics, core stability and hip mobility. Focus on an upright chest and controlled depth to protect the knees.

How to Do Prisoner Squat

  1. Set stance: Stand with feet slightly wider than hip-width, toes pointing forward and hands placed behind the head. Keep elbows back and chest lifted.
  2. Engage core: Brace your core and squeeze glutes before the descent. Maintain a neutral spine to protect the lower back and stabilize the movement.
  3. Initiate descent: Hinge at the hips and bend knees, lowering slowly as if sitting back. Keep weight on the heels and chest proud.
  4. Control depth: Descend until thighs are roughly parallel to the floor or comfortable range, avoiding knee collapse. Maintain knee-over-toe alignment.
  5. Return up: Drive through the heels, extend hips and knees to stand. Exhale on effort and keep hands behind the head with shoulders retracted.

Muscle Groups

Quadriceps, Hamstring, Calves, Glutes

Description

Stand with your legs slightly wider than hip-width apart, your feet parallel. Lift up arms and place both of your hands behind your head.

Making sure your elbows are pulled back and your chest is lifted, bend from your hips and bend your knees, lowering down to a sitting position. Straighten back up.

Continue for the required amount of repetitions.
Movement Group: Legs
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of prisoner squats?

Prisoner squats strengthen quadriceps, glutes, hamstrings and calves while improving core stability, posture and hip mobility. Hands behind the head encourage an upright torso and better squat mechanics, making them useful for beginners learning safe squatting patterns.

What common mistakes should I avoid with prisoner squats?

Avoid leaning forward, letting knees track inward, and rounding the lower back. Common errors include lifting heels, flaring elbows forward, and dropping too quickly. Use slow controlled reps, core bracing and proper knee alignment to reduce injury risk.

How can I progress or make prisoner squats easier?

To progress, add tempo changes, pause reps, single-leg variations or hold a light weight at the chest. To make it easier, reduce depth, use a box for support or narrow the stance. Always prioritize form before adding load.